How Exercise Affects Your Immune System
G’day all,
In the last few weeks we have spoken about the benefits of exercise.
This week, we will continue in that vein and look at how exercise affects our immune system.
The study of how exercise affects the immune system and the consequences in terms of disease is called exercise immunology and it is relatively new with 90% of research papers published after 1990[i].
We know what exercise is but what is the immune system? The immune system is the body’s defence against infection and is comprised of a network of cells, tissues and organs[ii].
The effect of exercise depends on the exercise intensity and duration[iii]. High exercise training workloads, competitions are associated with physiological, metabolic and psychological stress, inflammation, oxidative stress and muscle damage.[iv]. As such, prolonged exercise is linked to a suppression of the immune system (immunosuppression) and increase the risk for viral and bacterial infections[v]. Additionally, the risk of illness also increased when athletes go through repeated cycles of unusually heavy exertion[vi].
Nieman, D. C., & Wentz, L. M. (2019)
However, exercise can also contribute to general good health and therefore a healthy immune system[vii]. Regular exercise has been found to have an overall anti-inflammatory effect[viii]. As such, moderate exercise, and vigorous exercise less than 60 minutes, has been found to increase immune function[ix] For example, one study found that 20 minutes of moderate exercise stimulated the immune system and produced an anti-inflammatory cellular response[x].
Exercise activates the sympathetic nervous system which leads to increased heartrate, blood pressure and the release of hormones such as epinephrine and norepinephrine[xi]. However, the exact way exercise affects the immune system is still unknown and is currently under investigation[xii].
There are a few theories that are currently being proposed:
Exercise may help to flush bacteria out of the lungs and airways reducing the change of getting sick.
Exercises changes antibodies and white blood cells which circulate more rapidly and detect illness earlier.
Exercises increases body temperature which may help the body fight infection and prevent bacteria from growing.
Exercises slows down the release of the stress hormone which may protect against illness[xiii].
So, while the research is still investigating, most agree that moderate exercise can improve your immune system and improve your ability to fight off illness.
Why not give some exercise and go and boost your immune system?
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[i] Van Dijk, J. G., & Matson, K. D. (2016). Ecological immunology through the lens of exercise immunology: new perspective on the links between physical activity and immune function and disease susceptibility in wild animals. Integrative and comparative biology, 56(2), 290-303.
[ii] https://www.healthdirect.gov.au/immune-system
[iii] Van Dijk, J. G., & Matson, K. D. (2016).
[iv] Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of sport and health science, 8(3), 201-217.
[v] Ibid.
[vi] Ibid.
[vii] https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
[viii] Ibid.
[ix] Ibid.
[x] Dimitrov, S., Hulteng, E., & Hong, S. (2017). Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Brain, behavior, and immunity, 61, 60-68.
[xi]https://www.eurekalert.org/pub_releases/2017-01/uoc--ei011217.php
[xii] https://medlineplus.gov/ency/article/007165.htm
[xiii] Ibid.